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Created by Dr. David J.A. Jenkins, the portfolio diet is an eating plan that can help people lower their cholesterol levels naturally. Although not specifically designed for weight loss, this diet plan can help you shed a few pounds in certain circumstances, while also being a solid investment for your overall health. Find out which are the main principles the diet is based on as well as the scientific data it is based on.

Although most of us are well aware of the need to lead a
healthy
lifestyle by eating right and exercising regularly,
sometimes we often delay making the necessary changes until warning
signs that our health might begin to deteriorate start emerging.
One such problem is elevated cholesterol levels, which have been
linked with higher risk for heart disease. Despite the fact that
high cholesterol can be treated with appropriate medication, making
a series of behavioral changes and adopting is still
recommended.

Those who are looking for ways to make a style change will also
addressing the problem of high cholesterol levels might benefit
from following the portfolio diet plan. David J.A. Jenkins, MD, the
creator of this diet, encourages people to see his guidelines as an
investment in lower cholesterol, in cholesterol lowering foods
rather than a diet plan. Compared typical low fat diets, this
revolutionary diet is a lot more efficient at lowering the
cholesterol levels. Some studies even indicate that the diet is as
effective as a low dose of statin, a class of drugs used to lower
cholesterol over the course of one month, lowering cholesterol by
one third. Moreover, the diet also seems to lower blood sugar
levels and to decrease inflammation.

The portfolio diet is a vegetarian one to avoid saturated fats
as much as possible. Although not designed as a weight loss plan, this diet can help
people lose a few pounds, especially if a consumption of foods high
in saturated fats and processed foods is the main culprit for
weight gain. With a little bit of guidance from a nutritionist,
this diet plan can be used for weight loss.

The diet plan combines four main guidelines, which have proven to
be effective for stabilizing cholesterol levels. Firstly, meat is
substituted with soy based foods. Secondly, the diet encourages the
consumption of high fiber foods, up to 20 grams of fiber daily.
Oatmeal, oat bran, barley, eggplants or beans are a few good
choices. Fiber supplements can also be used.

Thirdly, the diet plan includes nuts, about 30 grams a day. For a
2000 calorie diet eating about 30 almonds daily is recommended.
Rich in monounsaturated fat, vitamin E and fiber, almonds and other
types of nuts have proven to be beneficial in preserving the heath
of the cardiovascular system. Last but not least, the diet also
endorses plant sterols, which are also known as “phytosterols”.
These phytochemicals are naturally found in corn oil, squash or
soybean oil in small quantities. Dr Jenkins recommends the using
plant sterol enrich margarine for a more pronounced effect.

Although it might seem limited in terms of food choices, especially
for meat lovers, this amazing diet won't leave you felling hungry.
Since it is rich in proteins and sticky fibers, you won't feel be
left feeling hungry. Another benefit worth mentioning is that
unlike other diets that are designed to help lower cholesterol
levels, this diet does not decrease the levels of HDL cholesterol
which is “good cholesterol”. The importance of regular exercise is also well
recognized. 60 minutes of moderate to vigorous exercise are
recommended on a daily basis.

If you are struggling with high levels of cholesterol, discussing
the option to start this diet plan with your doctor is advisable.
Not only you will be able to determine whether or not you need to
take cholesterol lowering medication but you might also find out
about possible interactions with other types of medication.

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Roxy Johnson

Typical beauty and fashion enthusiast, always looking out for the moment's hottest trends